Strength-training Exercises: Beautiful Arms and Thighs

As promised in Know Your Muscles , I will be providing you with strength-training exercises for the final 2 muscle groups of the frontal physique. To date, we've looked at the chest , the abdominals and the front shoulders , now its time for the upper arms (the biceps) and the thighs (quadriceps).



Some exercises that work the biceps include:

1. Barbell curls
2. Dumbbell curls
3. Preacher curls
4. Concentration curls
5. Cable curls

Exercises that work the quadriceps include:

1. Barbell squats
2. Front squats
3. Smith machine squats
4. Leg extensions
5. 45-degree leg press
6. Horizontal leg press
7. Hack squats
8. Lunges

Finishing up with the supporting muscle groups of the frontal physique, we have the forearms ( flexors and extensors), the sides of the waist (obliques), the inner thighs ( adductors ) and the shin muscles ( tibialis ). Sample exercises are as follows:



Forearms:

1. Dumbbell wrist curls
2. Barbell wrist curls

Obliques:

1. Side bends
2. Dumbbell side bends
3. Broomstick twists
4. Bicycle crunches
5. Twisting crunches
6. Trunk twists

Hip Adductors :

1. Seated adduction machine
   
   
2. Cable single-leg adduction

Tibialis anterior (shin):

1. Ankle dorsiflexion
2. Band ankle dorsiflexion

Want instructions on how to perform any of these exercises? Reply to this post with your comments. Again, I am providing you with many exercises for your frontal physique so that you can add variety to your workout and you can structure a workout that will give you a well-balanced and sculpted physique.



Next week, we'll work on the rear physique, including the lats, traps, rear shoulders (deltoids), lower back, triceps, glutes , hamstrings and calves. When we are all done, you will structure a 2-3 set workout with varying levels of weight and varying repetitions to keep your body guessing and your muscles growing. By summer, you will look fantastic!



Have a great day!



Sandy Huard , President, Women's Health Supply International